Fish or foul: How healthy is seafood?

Dr. Judith Reichman 'Today' show contributor • Profile • E-mail

On May 11, 2006, a San Francisco judge ruled that tuna companies are not required to put labels on canned tuna warning consumers that the fish contains mercury. California's attorney general had sued several companies, including Del Monte Foods, maker of StarKist brand tuna, Bumble Bee Seafoods, and Tri-Union Seafoods, maker of Chicken of the Sea brand tuna, for violating a state law requiring that they issue warnings for foods that contain “known carcinogens or reproductive toxins.” The ruling says that the mercury levels found in canned fish don't require warning levels. Given this latest news, we thought we'd revisit a column “Today” medical contributor Dr. Judith Reichman wrote last year about what you should consider when you eat fish. Here it is:

We seem to be floundering when it comes to sorting through information about the benefits and dangers of fish consumption.  Is fish “brain food” or is it dangerous for our brains, especially those of developing babies, children and the elderly? Will it prevent heart disease, and if so, do all fish have the right stuff to bestow cardiac benefits? 

Must we get certificates of origin, size, and the eating and swimming habits of the fish before we add this aquatic protein to our diet?  And does the way we cook fish make a difference?  Or are we just better off taking fish oil supplements?

What are the positive effects of fish consumption?
Fish remains our chief natural source of Omega-3 fatty acids, a fatty acid that our body is unable to produce on its own. Numerous studies have shown that this fatty acid lowers triglycerides, helps prevent abnormal heart rhythms, reduces blood pressure, improve blood clotting and even aids and abets the work of prescription drugs to improve cholesterol levels. It reduces inflammation, helps prevent arthritis and heart disease and promotes healthy brain function. 

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Researchers have looked at large populations of women (and men) and have found that those who consume fish more than twice a week have lower heart rates, less irregular heart rates, a decrease in heart disease, fewer heart attacks and even fewer cases of sudden death.  Higher fish consumption has also been found to significantly decrease heart attacks in diabetic women.  Their risk of developing heart disease decreased by 40 percent if they eat fish once a week and 64 percent if they eat it five or more times a week. 

The Omega-3 fatty acid content in fish has also been found to possibly protect against Alzheimer’s disease. 

But we shouldn’t just focus on Omega-3s in our perfuse praise of fish. Fish and shellfish are also a great source of protein and have (depending on type and preparation) less saturated fat, cholesterol and calories than chicken or beef.  Fish contains Vitamin D and can help with calcium absorption and prevention of osteoporosis. 

And there is some data that women who eat a diet rich in fish are a third less likely to get breast cancer than women who seldom eat fish. 

Are all fish created Omega-3 equal?
No, some fish are fattier and have more of this good-for-us fat.  Cold water fish that have the highest amount of Omega-3s include salmon, tuna, mackerel, codfish, rainbow trout and sardines. 

As of April 2005, retail stores are required to label fish for country of origin and indicate if the fish is farmed or wild. 

Does it matter whether fish are wild or farmed when it comes to Omega-3 fatty acids?
In nature, fish accumulate their own fatty acids by eating large quantities of algae and plankton, which contain DHA/EPA (the two most important Omega-3 fatty acids).  Farmed fish may have similar amounts of Omega-3 fatty acids as wild fish, but they have more total fat and calories and tend to have more toxins than wild fish. 

What about the method of cooking?  Does that have an affect on the cardiac benefit of fish?
One study showed that only broiled or baked fish lowered the incidence of atrial fibrillation, the most common irregular heartbeat among the elderly, which can lead to heart attack and stroke.  In a study of nearly 5,000 men and women over 65 who were followed for 12 years, it was found that those who had five or more servings per week of tuna fish (fresh or canned) or other fish that was broiled or baked had a 31 percent lower risk of atrial fibrillation than those who ate fish less than once a month, but that eating fried fish or fish burgers didn’t lower their risk.

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